How to Quit Smoking Without Gaining Weight




overeating Many people think that quitting smoking automatically means gaining weight. Although this may be true for some of us, who substitute the narcotic “high” derived from tobacco for a similar “high” brought forth by unlimited consumption of “comfort foods” (mainly sugars and starches), it is quite possible to control weight after you have stopped smoking. Although statistics show that most people who have kicked off their tobacco addiction gain weight anyway, this gain is usually negligible, especially in comparison with health hazards posed by tobacco consumption.

It is estimated that a smoker who “enjoys” a pack of cigarettes a day makes his heart work as hard as a non-smoking person who is 100 pounds overweight! This is not to mention a greatly increased smoker’s risk of developing cancers and other dangerous diseases.

Why does an average person gain weight after she has quit smoking? A slight weight increase can be due to a number of factors. First of all, tobacco is a stimulant that increases the metabolic rate. After stopping smoking, the person’s metabolism can slow down a bit, which leads to a weight gain of about five to ten pounds. However, if the weight increase is bigger, other factors should be considered.

Some former smokers develop a habit of frequent snacking and ?supersizing? their portions in order to compensate for the lack of pleasurable sensations formerly derived from tobacco. As the result, they start consuming hundreds of calories more than their body needs, thus gaining considerable amount of weight over time. If you eat just about 100 extra calories every day (contained, for example, in just one can of a regular soft drink!), you will gain a pound of excess weight in a month and more than 30 pounds in three years, which will be added to initial five-to-ten pounds accumulated due to the metabolic slowdown.

Nicotine is a powerful appetite suppressant that influences the blood glucose level and makes us feel more full and satisfied. When people stop smoking, they start feeling hungrier than before, when they were consuming nicotine frequently between meals and did not need any snacks. When nicotine is not pumped any longer into their system, ex-smokers require more food to feel full, otherwise they are lethargic, cranky, and headachy. However, the initial period of constant hunger just after the person has quit smoking eventually gives way to the normalization of appetite, and pangs of hunger subside.

In order to cope with increased hunger that follows smoking cessation, frequent small meals are recommended during the day, which will allow snacking without ingesting extra calories. For example, if you used to eat eggs, bacon, milk, and cereal for breakfast, disperse this food over several mini-meals: eggs and bacon first, cereal and milk in a few hours. This will greatly diminish the risks of gaining weight after your smoking cessation.

Many ex-smokers used to puff cigarettes immediately after their meals, and when they do not smoke anymore, they may start eating more desserts that are served in the end of the meal, even if they are not hungry. If you do so, you should realize that it is just a habit: before, cigarettes served to prolong your pleasure after the meal. To break this habit, skip the dessert but reward yourself by some other, light yet still pleasurable treat in the end of the meal - it could be a glass of dry red wine or a cup of strong, unsweetened espresso.

A good solution to curb overeating is to plan your meals beforehand. Compare your eating habits before and after you have quit smoking. If you notice that the amount of food you consume after smoking cessation is greater than before, simply be aware of it and start reducing your portions deliberately. After the meal, leave the table right away and switch your mind onto another pleasurable activity. Instead of eating heavy, calorie-loaded desserts, try to enjoy a nice relaxing walk, watch a thrilling movie, read an exciting piece of fiction, engage in a pleasant conversation, or play a game of badminton, tennis, or volleyball.

Another effective solution is to brush your teeth immediately after finishing a meal. The feeling of clean mouth and the residual sweetness of a toothpaste can be a very nice experience for a former smoker!

In addition to controlling the intake of food, regular exercise is a good strategy of managing weight after stopping smoking. Just a half an hour workout a day will offset the undesirable metabolic change brought forth by smoking cessation.

Your weight control after quitting smoking may require a little extra planning and effort, which will additionally make you a more health-conscious individual. Eat healthy, watch your portion, exercise, and enjoy your smoke-free, disease-free life!

Jimmy Edwards
Stop Smoking Medication

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Posted on January 25, 2008 
Filed Under How to Quit Smoking

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